sometimes, especially the day after a bad run, i sorta hate running. and i don't want to do it. so occasionally, i won't. and then i feel really guilty about it. ad worried when i have a race on the horizon.

sometimes, especially the day after a bad run, i sorta hate running. and i don't want to do it. so occasionally, i won't. and then i feel really guilty about it. ad worried when i have a race on the horizon.

blahhhh

i hear ya - those self-imposed guilt trips hurt worse than a bad run dont they? Just look at the day off as part of the training rather than skipping it - as they say, its the downtime when the muscles rebuild and all that. . . .

Gpops - there was some hitting and kicking involved, all of which wore me out. Do you think the extra day of rest is that much different than running easy miles on tha day? If so I guess the 5 day approach would be the way to go but I suspect the 6th day has more positives than it does negatives. I would drop the double before I dropped a day

rlk - right there with ya sister

Jon - nice try on the positive spin....

Hey

8 easy this morning, legs and arms sore from yesterday....

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"But the from way I see it, you can either run from it, or... learn from it." - Rafiki

Nick, if you can dodge a wrench you can dodge a kick. Nother easy day huh. The dble I was thinking would be for junk miles on 5 day plan. I don't have much trouble doing 6 days it just doesn't feel like I got anything in the tank any of those days for quick miles.

fonz - I'm with you on the plyometric coaxing exercises. Have only worked up to 7 pounds myself at this point though.

Jime - thanks for the speed thoughts. I think you're right on. All I need now is the discipline to lock that in from the gitgo. Good work on the rest day

Rlk - sounds like some tough workouts, nice going. As for soreness, Dad was right about there being plenty of helping hands about. Luckily I don't hate running too often. Usually a bad run is made up with a decent one after.

ghettoP - I was in that tired place a week ago, but seem to have emerged again

Jon - what kinda trails are you on? Were those fast miles in the middle planned?

Easy runs yesterday and today, with prescribed strides afterwards yesterday. With a long run tomorrow I should be able to hit 50 miles this week. The running feels basically fine now, but I won't really know until I do this quality run tomorrow (Sunday).

Hey RunBo - I have just your typical mid Atlantic park trails around here. usually a dirt path following a creek through the woods, w/ some hills and occasional roots + rocks. not a "real" trail run, but its nice to have access to some natural landscape without having to drive anywhere.

17 today, the first 8 with some new running pals (i am proud of my introverted self for going to a big running club weekend LR without knowing anybody beforehand!). the rest was rushed because i had to be somewhere after... as a result, the last 2 miles were sub-7 and the last 4 averaged mid-low 7s. i'll take it.

gonna do some easy miles tomorrow to round off the week in the mid 50s. should be running more than that buuut at least i didn't hate running today?!

muchosDeneros: Stig may disagree, but I can't see how anyone can really get used to humidity

ghetto - how was your 10 miles? pain free? And are you avoiding nick's pace question?

nick - WTG on the 18

I finally got a good long(ish) run in with 18 miles, including about 13.5 miles of MP. Less than the 15 Dad recommended, because I warmed up for too long. It felt hard at the beginning, and to be honest I feared the worst. But it got better. I actually found 7:32 a bit slow at the end. I mean, I was physically sort of tired, but the pace seemed on the slow side. Basically, I felt great. No guu, just a bunch of dried dates.

Gives me 55 miles for the week. With my low-mileage history (rarely above around 45 mpw with any consistency until recently), that's probably the right mix of safety and challenging.

RLK, wow very nice finish to a fun LR. I've had a couple LRs that I ran with people I've met from a MN Facebook running group. It really changes things up for me as I rarely run with anyone.

Runb, smokin. Once again I seem to be the only on not kicking out 18. Glad yours got to an easy point. Very nice comeback week. As far as Nicks question. I have run maybe 12 miles out of my almost 600 for this cycle, running 8:10-9:15. My MP is supposed to be 7:25. In mine eyes all my runs are run slow and easy(doesn't mean my effort wasn't ) This has been my problem with this cycle. Either my goal is outta reach, my miles too much or I really need to put in more work. All that and trying to stay healthy is very overwhelming.

Went to be very early and woke up even earlier. Trying to get in a MLR to wrap up the week. News guy said record breaking heat for next 5 days. OMR picked a good time to take a couple weeks off here in MN.

Jon - nice 18+, last couple of LRs have been a little fast but for reason. The first one had MP miles in it and this weeks was supposed to be a "moderate" pace and I was actually 10sec slow according to Hanson

Gpops - it's almost like you are in taper mode with all these questions and doubts bummer on the heat wave

Doc - glad to hear DW and DS are agreeing on the school

rlk - that's a speedy finish to a LR! Nice

Runbo - nice LR with the MP portion

Hey all

Took another Sunday off as this whole "early long run, go to the lake and not get home until dark" is kicking my butt.

My week

Su - off

Mo - 11

Tue - 7

Wed - 14.4

Th - 7.1

Fr - 8

Sat - 18.5

Total 66

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"But the from way I see it, you can either run from it, or... learn from it." - Rafiki

Jim - VFF have worked very well for me. They certainly look ridiculous (and smell worse!), but it's hard to argue with 1300+ miles per pair and no blisters, lost toenails, or foot pain. Until my newest pair, that is. That one seems to be systematically gnawing away at my left heel.

rlk - I run with friends a couple times a week but do the rest of my training alone. I'm thinking of joining a group at some point though. Which one did you run with on Saturday? As you probably have found out, many of the local clubs do track workouts at Kezar on Tuesday, Wednesday, or Thursday evenings - might be a good way to go "shopping".

Jon - Speedy long run. Do you do those on trails too? I don't know how much of a difference it makes, but I'm doing more and more of my running on dirt. Probably 60-70%.

Gpops - Sounds like some serious heat. How much do you think the weather is at fault for how you've been feeling this cycle?

Runbo - Nice MP run - must have been a confidence boost.

Nick - Doing much of anything after a long run wears me out - no wonder you need a break!

Puto - Would slowing down help at all with the shin splint?

Dad - Sorry about the GI issues, but how did you manage to pick up giardia?

Week 3 of 18:

M - 9 w/ hill sprints

T - 11 w/ 7x1000m @ 5K pace (3 min recoveries)

W - 6 + 11

T - 10 w/ strides + 3 w/ strength circuit

F - 6

S - 9 w/ hill sprints

S - 18 w/ 5K XC race

Total - 83

Tuesday's workout went fairly well, but my legs were pretty dead for next three days. I've been doing the 1K repeats somewhere between my target "I pace" per Daniels (3:55/km) and my supposed 5K pace (4:00/km). I've never raced a flat 5K (and today was my first 5K period), but I can't imagine sustaining that pace for the distance. I certainly couldn't today; I was struggling to hit 10K pace. But, given that it was XC and at the end of my highest mileage week since January, I will be happy with my 20:36 and 2nd place.

5k at the end of that week would be tough for anyone. I think you'd be surprised what you could do on fresh legs. And with a few more under your belt. I was running upwards of 15 5ks per season back in school and it was still a while before I 'remembered' how to do one when I started getting back in shape.

I was just in the land of GP and OMR for a few days. I called last week a cutback because I knew I wasn't going to get much running in while traveling. I went to a psychobilly show at First Ave and ate random things at the State Fair. Overall a very fun trip. But I think I managed to catch something minor from the concentrated germ box called an airplane. This is why I usually drive...

Dad, sorry about your GI issues. I got that once drinking from a stream also- killed me!

Kinase, I don't know if slowing down would help the shin splints. I'll give it a try, but now I'm thinking I need to start the recovery all over again, beginning with a two-week rest (maybe stationary bike would be okay?).

Kinase / rlk, Like you guys, I generally run alone, but I do run a couple afternoons a week with a group at work. Our paces are all over the map, the slowest is an 11:15 average runner. We have pre-designated spots (intersections) where we stop and wait for the slower runners. That way, we get in some sprints between the points at a fast pace, and then a brief rest while the slower runners catch up. Ends up working out pretty well.

dlsmd, you recommended a slow re-build of mileage following the splints, but do I start off with the mileage I was at prior to injury, or start allllll over with less than 10 miles per week?

Dad - not sure what that g word is but it doesn't sound pleasent. Hope you recover quickly!

Kin - smoking fast 5k, especially as part of a LR day and that kind of week.

PJ - hope you shake the plane flu

Hey

Well it was bound to happen so I wasn't too suprised when this morning's workout didn't pan out. Woke up not feeling just great but figured I'd give the 8x800 @ 5k a go. Dropped the hammer after two mile warm up and looked down to see that what felt like 5k effort was MP.... Bailed on the workout at mile three and ended up just running 7 easy at 9:15. Will put the miles in tomorrow but not sure if I'll give the workout a go or just run GA and leave Wed's run as planned.

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"But the from way I see it, you can either run from it, or... learn from it." - Rafiki

Nick, sorry ya had a bad work out. Nothing like thinking your going fast to realize its not as fast as you thought. Maybe its residue from LR day of wake boarding. I dont know if im in taper mode or burnt mode or run down but I do know I dont seem to be able to have consistently good high performance days as things are now. So something has to change right?

Puto, thanks was good eating for Anni, Blackened Swordfish. I have to jump on the bandwagon of slowing down if your still getting splints. I know its a tough thing to do but so is running injured.

Kin, wow girl, you just keep going and going and going I hate running in the summer, I can tell you that. I naturally tend to have warm core( run in tights and thin jacket in winter down to 10&deg so summer and warm weather(75°+) I just start overheating. Now we are in 90's and it takes everything I got to get outta bed or off the couch let alone run. This cycle I have put in 6 more weeks than previous so that may be a factor to. Summer is supposed to be my biking time, much easier on my bod.

PJ, wow you took part in the great get together huh? Anything deep fried. Sweet Martha's? You get out before the heat kicked in? Sucks you got sick from someone in plane. I hate people who are sick and do little to keep it to themselves.

Trying to enjoy my day of rest but its alreay 91 with heat index of 100, blah. Wife and I went to Oceanaire(seafood) for our anniversary last night. Came home and watched VMA's with DD2. Boy NSYNC reunion haha. Stay cool folks

Saturday was plenty hot. Someone randomly offered me Sweet Martha's so I had one of those. But we opted for candied bacon cannoli instead. I flew back ill, so I was paying it forward with the germs. It happens.

Philly half is less than 3 weeks away. I think I can still run, but might not be doing anything heavy this week.

Congrats Dad on the list reinstatement. I'll bet that's a competitive field too.

PJ - I just learned of the existence of something called candied bacon cannoli. I'm not sure how I feel about that.

Nick - Sorry to hear about the crap workout. Those happen from time to time, but you know that.

rlk - well done with the group run. I hope the runners were friendly.

kinase - Can't you just chuck those stinky VFFs in the cool wash with the other running stuff?

Speaking of tough sledding, the first MP run of Hansons gave me a good kicking. Maybe I should have done it somewhere flatter and less windy, and maybe no double on the preceding Tuesday. We live and learn. The rest of the week was fun though. I ended up doing 61 miles instead of the plan's 46. (Ok, so maybe I should not be doing big mileage jumps either)

@kinase, i did SFRRC. huge club which means somebody else is guaranteed to be doing the same distance (they have 3-20+ mi options on saturdays) and pace (7min+ in 30sec increments) as you. i guess it'll be good enough until i magically meet a running buddy or two with similar workouts, race plans, and training paces as me... :/

had my first day of work today! along with this came a return to the amazing gym they have there (i was an intern there last summer so i'm already familiar). i have big plans to lose some chub and gain some muscle. for some reason the accountability of seeing coworkers at my gym works quite well for me... really love being back into the routine of going there!

giardiasis...i got that once on a trip to mexico. let's just say that sausages weren't the only things exploding.

hey to everyone...i'm caught up on the reading...some good running going on here. i, on the other hand, am getting fatter and fatter. and it's only been a week? oh dear...i'm going to need some bigger running clothes next week!

Well weather report says 93, feels like 113 and humidity of 59. I took a trip to the gym and hit the treadmill for an easy 7 miles. Watched a little Netflix and time flew at a comfortable temp inside. Tmro is a planned 13 but who knows with the heat. Laters Poor tat ears.

putoluto - If you ran into trouble at 6.5, should you avoid running that far for a bit?

Dad - agreed, 44 was probably good for you

kinase - about 20 miles more than my PR. Amazing 5k time in light of that

ghetto - you're not getting many breaks at the moment

jime - glad the rest of your week went better than the tough MP run

rlk - chub, huh? Yeah, right...

omar - You, on the other hand...

dsl - rockin' kms

Not much to report for me. Two easy runs so far this week of 8 and 9 miles. Feeling fine, but I think I'll do some Daddish quality tomorrow. I'm already starting to obsess (yay!) about pacing, now that I'm two weeks out. I really think I'm just going to go for a highly disciplined 3:19 pace, and convince myself that I'll be happy to feel strong at the end.

Mind you, that's just what I tried to do last time, but by the turnaround, I knew it wasn't going to happen. I really believe I'm better prepared this time, so the temptation is to up the ante. Being rational, though, I suspect that by mile 20, I'll be very happy I didn't aim higher. But what if I'm feeling great? Is mile 20 too early to go for it?

Yes. You will try to pick it up, what... 10 seconds per mile? If you succeed, that's a whole minute. But you could easily be a world of do-do by 23 and have three really bad miles. I'd say 24, maybe 23 if it's cool and flat.

Worst thing that happens is you finish strong, take your PR and have a better sense of potential for next time.